Gym
Day 1
Upper A: Bench & Pull
Chest · lats · shoulders · arms
| Exercise | Sets | Reps | Weight | Done |
|---|---|---|---|---|
| Barbell Bench PressCompoundSuperset A | 4 | 6–8 | ||
| Weighted Pull-up / Lat PulldownCompoundSuperset A | 4 | 6–8 | ||
| Standing Overhead PressCompoundSuperset B | 3 | 8–10 | ||
| Chest-supported RowCompoundSuperset B | 3 | 8–10 | ||
| Cable Bicep CurlIsolationSuperset C | 3 | 10–12 | ||
| Cable PushdownIsolationSuperset C | 3 | 10–12 |
Day 2
Run
easy 5–8km
Pace5:31/km
Day 3
Lower A: Squat Day
Quads · hamstrings · glutes · calves
| Exercise | Sets | Reps | Weight | Done |
|---|---|---|---|---|
| Back SquatCompound | 4 | 5–6 | ||
| Romanian DeadliftCompound | 3 | 8–10 | ||
| Walking LungeCompound | 3 | 10/leg | ||
| Leg CurlIsolation | 3 | 12 | ||
| Standing Calf RaiseIsolation | 4 | 12 |
Straight sets, full rest on squat (2–3 min). The Tue/Thu runs flanking this day stay easy on purpose — keep them conversational so your legs recover for and from the squat.
Day 4
Run
easy 5–8km
Pace5:10/km
Day 5
Upper B: Press & Row
Shoulders · upper back · arms
| Exercise | Sets | Reps | Weight | Done |
|---|---|---|---|---|
| Weighted Dip / Incline BenchCompoundSuperset A | 4 | 6–8 | ||
| Barbell RowCompoundSuperset A | 4 | 6–8 | ||
| Seated DB Shoulder PressCompoundSuperset B | 3 | 8–10 | ||
| Face PullIsolationSuperset B | 3 | 15 | ||
| Hammer CurlIsolationSuperset C | 3 | 12 | ||
| Overhead Cable ExtensionIsolationSuperset C | 3 | 12 |
Face pulls keep shoulders healthy under all the pressing — don't skip them. No cardio here — running is on its own days.
Optional
Day 6Optional
Long Run
8–12km easy · optional
Pace—
Day 7Optional
Lower B: Deadlift Day
Posterior chain · quads · glutes — the bonus, not a debt
| Exercise | Sets | Reps | Weight | Done |
|---|---|---|---|---|
| Trap-bar / Conventional DeadliftCompound | 4 | 4–5 | ||
| Front Squat / Leg PressCompound | 3 | 8–10 | ||
| Walking LungeCompound | 3 | 12/leg | ||
| Leg ExtensionIsolation | 3 | 15 | ||
| Seated Calf RaiseIsolation | 4 | 15 |
Miss this day on a bad week and nothing breaks — the 4-day plan is complete on its own.
Day 8Optional
Upper C: Weak-point Pump
Delts · arms · rear delts · upper chest — bring up what lags
| Exercise | Sets | Reps | Weight | Done |
|---|---|---|---|---|
| Incline DB PressCompoundSuperset A | 4 | 10–12 | ||
| Chest-supported RowCompoundSuperset A | 4 | 10–12 | ||
| Lateral RaiseIsolationSuperset B | 4 | 12–15 | ||
| Rear-delt FlyIsolationSuperset B | 4 | 15 | ||
| EZ-bar CurlIsolationSuperset C | 3 | 12–15 | ||
| Rope PushdownIsolationSuperset C | 3 | 12–15 |
Higher reps, shorter rest, minimal spinal load — slots onto a run day (Tue/Thu) after the run. Swap exercises for whatever's lagging.